Just about to start gym, need different ideas/training plans for 3 days a week

[lizardking82]

I appreciate any input here. Or should I just comply to what the gym trainer will give me?

 

[Von]

Check out OlivierLafay method.

That's what I use.

Go for 1hour to 1h30 full body workout

Off days are cardio

Workout related to your goal but get a plan (mine is Olivierlafay(

 

[TheMonkeyKing]

Depends what your goals are.

If you want size, look up a bulking regimen.

Personally I'm in a cutting/shredding period (21 days) and am basically doing this regimen, minus the fat intake....

www.muscleandstrength.com/workouts/fast-furious-21-day-shredding-workout-diet

If you want real advice, ask @Espi or @guru1000 or visit the health and fitness forum.

Edit. If your form is rubbish, ask the trainers for help.

 

[PeasantPlayer]

Kettlebell

 

[Infern0]

Depends on goals, tbh with you most trainers are actually pretty bad at giving advice and routines.

Also, you most likely can handle more than 3 days a week of training.

Personally i got great results from the good old bro split, and thats just the way i like to train, lots of volume on each body part.

But really the key is just to get in there and lift and increase the weight every time you work out. The amount of people i see at my gym who have been there since i started and have made no progress is crazy and its because they lift the same weight every workout

 

[lizardking82]

@Infern0 that is the problem I have, I also think most trainers do not and cannot really take care of 30 or 40 people coming to a gym and handle them all well, they don't even get paid well enough to be motivated to do that. But I guess I will stick to "lots of volume" for every body part, that sounds like a good idea. I will start with the 3 days a week option right now in the first month since I am a bit short on money, but I will not hesitate to up that very soon. Also, I wanna post a pick here of how I look today before starting so as to compare later on and maybe get some feedback from other members.

 

[Infern0]

Yeah if you give me a pic i can give you better advice

Heres my pic so you know im not all ****

 

[lizardking82]

@Infern0 Keep in mind it slight less than this, the front, I mean, because I have eaten about 3 hours ago and it's still full.

 

[Infern0]

Ok my advice is that first you should do a cut. i'll explain the reasons for this, if you bulk now, yeah you will build muscle but you are going to gain more fat, and you'd need to bulk for 9 months at least and THEN cut for 2-3 months so you are looking at a year until good physique.

But if you cut in a small defecit of around 300 calories per day, because of noob gains you will be able to gain muscle and lose fat at the same time for probably 8-10 weeks. Then at that point (you should start stalling on strength gains at that point) you transition into a lean bulk of no more than 500 calories over your daily requirement.

In this way you will look "decent" at 3 months, "good" at 6 months and "great" at 9 months.

use this site to calculate your calorie requirements

https://www.iifym.com/iifym-calculator/

and build your routine around the big three, squat, bench press and deadlift. concentrate on getting stronger on those, and everything else is just accesory work

this guy has it right

 

[SkrooU]

Yeah if you give me a pic i can give you better advice

Heres my pic so you know im not all ****

Badass christmass tree! I'm procrastinating on a needed cut but hoping I'll have one of these when I'm done. Lats are feeling pretty swole now.

 

[Infern0]

Badass christmass tree! I'm procrastinating on a needed cut but hoping I'll have one of these when I'm done. Lats are feeling pretty swole now.

Weighted pullups are the go.

 

[Who Dares Win]

Basically I agree with infernos idea, get leaner first then go for the size.
When you will start pushing seriously your noobs gains (the boost you have as someone just beginning) will give you more tone and some size.

If you just get big now you will get more muscular but you will drag that high body fat and it will a pain in the ass to lose it without losing muscles too.

Anyway just remember to clean your diet, cut the alchool and the simple sugars and sleep 7-8 hours AT NIGHT, partying till 4 and then getting up at 12 is not the same thing.

 

[Infern0]

Basically I agree with infernos idea, get leaner first then go for the size.
When you will start pushing seriously your noobs gains (the boost you have as someone just beginning) will give you more tone and some size.

If you just get big now you will get more muscular but you will drag that high body fat and it will a pain in the ass to lose it without losing muscles too.

Anyway just remember to clean your diet, cut the alchool and the simple sugars and sleep 7-8 hours AT NIGHT, partying till 4 and then getting up at 12 is not the same thing.

Made that mistake in the past if bulking when i was already over 15% bodyfat and i got big (215+) but i was fat as **** and had fat bloated face etc.

Its not the good.

 

[homie]

I would recommend split programms for the beginner, just to get you to know what training is about and let you learn propper technique first. Less exercises with more concentration at the beginning. Full body methods are for experienced athletes, but are more effective, so you should start to use them eventually. Or maybe not. See what works best for you, it takes some time, but after few months you will just feel how your body works and how and how much to train and all those nuances.

 

[Roober]

5x5 stronglifts is a pretty good system for 3 days a week. If not enough, you can add in isolation work as well

 

[Infern0]

5x5 stronglifts is a pretty good system for 3 days a week. If not enough, you can add in isolation work as well

That's a strength program that sucks for asthetics, 8-12 reps for muscle growth is the best range

 

[resilient]

Agree with @Who Dares Win. I cut out soda altogether on New Years Day and lost weight. Stay away from massive heaps of sugar and alcohol...

Get 8 hours of solid sleep too, so your body has the time to repair all the muscle work you did earlier that day in the gym. The less sleep you get the more your body retains cortisol, the stress hormone that stores fat.

I got a serious injury earlier this year and coupled with depression/anxiety/stress, a breakup... I lost 14 pounds. Last weekend, I weighed 136 pounds. I realized I had to do something about it.

I started Kris Gethin's free 12 week hardcore daily guide this week to gain back the muscle I had lost.

There are a ton of diet/workout plans out there and many threads in the Health forum here, so do your homework to find the best one for you.

I agree with the other guys here, you're going to want to trim down first, then worry about bulking later. You don't want to lose unnecessary muscle by bulking first...

Simple carbs are bad, replace them with good complex carbs: broccoli, carrots, sweet potatoes, tomatoes... Get in some lean proteins: chicken, salmon, and tilapia.

 

[Infern0]

One thing i would say.


Simple carbs are not actually that bad.

I built my physique on IIFYM and i basically eat what i want so if it gets to the end of the day and i have 80gm of carbs left im eating dat packet of oreos. Not the bowl of plain rice. And im not bragging but my physique and performance are a lot more impressive than many broccoli and chicken breast devotees.

BUT if you want that approach where you can eat junk mixed in with the good stuff you have to count every calorie.

Myfitnesspal makes this pretty easy and it makes staying in shape easy because you dont get sick of your diet and throw in the towel.

 

[NSX-R]

I have in the last couple of months started gym and went with the 8x8 workout. I didn't workout or had any athletic activity in 10 months before because of work. I was a tennis pro but i stopped because of it. I took like 5 kgs of fat and my muscles became a bit smaller.

With the 8x8 program i noticed a slight muscle gain, lost almost all of the fat i took in the last 10 months and i was back to when i stopped doing any excersize. Right now I'm changing my programm and i started doing mostly calisthenics and some weight lifting but not too much. I'm more into fantastic physique, lean body with balanced/ perfect proportions. I still need some time till I get my 8 pack back though.

 

[foreverAFC]

just do 3 or 4 sets of 10-15 reps on every machine, hit your entire body and then go on youtube and learn to do deadlifts and dumbell squats and add them into your routuine once you feel comfortable and do them for reps not strength, and do your abs as well